Seven Salads for Seven Days

Who said salads have to be boring and leave you wanting for “actual food”. Salads when made right are a powerhouse of protein, healthy fats and fibre.

According to the University of California San Francisco, a high-fibre diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation and colon cancer. Fibre is important for the health of the digestive system and for lowering cholesterol. Women need around 25g of fibre everyday while men need to consume around 35-40g of fibre a day. Despite this we often end up never meeting the required amount of fibre needed by our body.

Salads are a great way of adding a lot of fibre in one meal. I enjoy salads for dinner since they are easy to throw together even on a busy weekday night when I am pretty much tired to cook anything elaborate.

1. Chicken Salad in Balsamic Dressing

2. Thai Salad in Coconut Milk

3. Salad with Peanut Butter Dressing

4. Chickpea Salad in Yogurt Dressing

5. Green Salad

6. Egg and Zucchini Salad

7. Chickpea Salad in Olive Oil Dressing

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Chicken Salad in Balsamic Dressing

Protein component

Grilled chicken breast/Grilled Tofu/Grilled Paneer

Vegetables Needed

Red Cabbage, Red Pepper, Kale/Broccoli, Tomatoes

Dressing

1 tbsp Balsamic Vinegar, Salt and Pepper

Optional

Walnuts

1. Chop or slice the vegetables.

2. Sauté them in 1 tsp olive oil till they are cooked but still crunchy. Add a little salt when cooking.

3. Transfer the sautéed vegetables to a bowl, add the chicken/tofu/paneer.

4. Add walnuts(optional) and some raw red cabbage.

5. Add salt, pepper and Balsamic Vinegar. Mix thoroughly and enjoy your big bowl of salad.

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Thai Salad in Coconut Milk

Protein component

Grilled chicken breast/Grilled Tofu/Grilled Paneer

Vegetables Needed

Red Cabbage, chopped into thin strips Red Pepper, thinly sliced Broccoli, chopped into small florets Bok Choy, cut in half Carrot, thinly sliced Garlic, 2 or 3 cloves, minced finely Ginger or Galanjal, 1/2 inch sliced thinly Thai basil, a few leaves Rice noodles or Egg Noodles, boiled and drained (Optional)

Dressing

1/2 cup Coconut milk 1/2 tsp Red Chilli Flakes 2 tbsp Soy Sauce or Fish Sauce 1/2 tbsp fresh lime juice 1 tbsp brown sugar (Add all of them in a jar and shake well)

Optional

Roasted Peanuts, crushed

1. In a pan, add 1 tsp oil. Add minced garlic and ginger. Sautée for a few seconds.

2. Add carrots, red pepper, broccoli and then red cabbage in the exact order after a gap of 30s between each.

3. Add bok choy and stir for 30 seconds. Sprinkle a little salt. Finally add the protein of your choice (grilled chicken/tofu/paneer)

4. (Optional Step): Add noodles and mix well.

5. Add the stir fry sauce/dressing and mix well.

6. Add roasted peanuts and some raw shredded red cabbage on top and serve.

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Salad with Peanut Butter Dressing

Protein component

Grilled chicken breast/Grilled Tofu/Grilled Paneer

Vegetables Needed

Red Cabbage, chopped into thin strips Red Pepper, thinly sliced Broccoli, chopped into small florets Bok Choy, cut in half Garlic, 2 or 3 cloves, minced finely Ginger or Galanjal, 1/2 inch sliced thinly Thai Basil, a few leaves Rice noodles or Egg Noodles, boiled and drained (Optional)

Dressing

2 tbsp creamy unsweetened peanut butter 1/2 tsp Red Chilli Flakes 2 tbsp Soy Sauce or Fish Sauce 1 tsp sesame oil 1 tbsp brown sugar 1/2 tbsp Crushed ginger 1/2 tbsp Minced Garlic (Add all of them in a jar and shake well)

Optional

Roasted Peanuts, crushed

1. In a pan, add 1 tsp oil. Sauté minced garlic and ginger for a few seconds.

2. Add red pepper, broccoli and then red cabbage in the exact order after a gap of 30s between each.

3. Add Bok choy and stir for 30 seconds. Sprinkle a little salt. Finally add the protein of your choice (grilled chicken/tofu/paneer).

4. (Optional Step): Add noodles and mix well.

5. Add the stir fry sauce/dressing and mix well. Top it up with Thai or Green Basil leaves.

6. Add roasted peanuts and some raw shredded red cabbage on top and serve.

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Chickpea Salad in Yogurt Dressing

Protein component

Grilled chicken breast/Grilled Tofu/Grilled Paneer/Boiled Chickpea

Vegetables Needed

Red Pepper, thinly sliced Yellow Pepper, thinly sliced Carrot, grated Green Basil, a few leaves Cucumber, chopped Lettuce, 1/2 bunch washed and torn into pieces Rocket leaves, washed and leaves separated (Optional)

Dressing

Basil, a few leaves Garlic, 2 to 3 cloves 2 tbsp Yogurt/Curd Cashews, 3 whole Olive oil, 1 tsp Salt Pepper Dried Herb Mix (Oregano, Parsley, Thyme etc.,) (Blend them in a mixer)

1. Roast the bell peppers in 1/2 tsp olive oil.

2. Add lettuce, carrots, rocket leaves(optional), chopped cucumber in a bowl.

3. Transfer the roasted bell peppers to the bowl, add the chicken/tofu/paneer/chickpea.

4. Add the dressing and mix well.

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Green Salad

Vegetables Needed

Carrot, grated Cucumber, chopped Lettuce, 1 bunch washed and torn into pieces Rocket leaves, washed and leaves separated (Optional) Red Cabbage, cut into thin slices Cherry tomatoes or 1 medium tomato, chopped into cubes White onion, thinly sliced

Dressing

Salt Pepper Freshly squeezed lemon juice

1. Add lettuce, carrots, rocket leaves(optional), chopped cucumber, tomatoes, red cabbage, white onion in a bowl.

2. Sprinkle salt and pepper and add freshly squeezed lemon juice.

3. Enjoy this as a side salad with your meal.

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Chickpea Salad in Olive Oil Dressing

Protein component

Grilled chicken breast/Grilled Paneer/Boiled Chickpea

Vegetables Needed

Lettuce, 1 bunch washed and torn into pieces Kale leaves, chopped and blanched/sautéed Cherry tomatoes or 1 medium tomato, chopped into cubes White onion, thinly sliced

Dressing

Salt Pepper Freshly squeezed lemon juice Extra Virgin Olive Oil, 1 tsp

Optional

Roasted Peanuts, crushed

1. Add lettuce, kale, tomatoes and white onion in a bowl.

2. Add the protein of your choice. Grilled Chicken/Chickpea/Paneer

3. Sprinkle salt and pepper and olive oil.

4. Add freshly squeezed lemon juice and mix well.

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Egg and Zucchini Salad

Protein component

Boiled Eggs/Boiled Chickpea

Vegetables Needed

Zucchini, cut into thin circles Bell Pepper, thinly sliced Red Cabbage, thinly sliced

Dressing

Salt Pepper Freshly squeezed lemon juice Extra Virgin Olive Oil, 1 tsp

1. Roast zucchini and bell pepper in 1 tsp olive oil.

2. Add Red Cabbage and the roasted vegetables in a bowl.

3. Cut the boiled eggs into quarters and add them. If you are using chickpeas, add them instead.

4. Sprinkle salt and pepper and olive oil.

5. Add freshly squeezed lemon juice and mix well.

6. (Optional) Add roasted and crushed peanuts on the top.

Note

1. To order the wooden Salad Bowl that you see in the pictures, click here.

2. I order all my salad greens from Gourmet Garden.

#recipes #healthyeating #salads #healthyrecipes #nutrition #cleaneating